The Glade 4.0

So over the past 10 months or so, my exercise regiment has gone extremely downhill. Mostly due to work and so much travel, but things are calming down a bit so I'm going to get back into exercising more regularily. I found in the past that I never really noticed much in the way of improvements, which I think was due to the fact I never kept a detailed workout log or set goals. Not to say I didn't have any improvements, but its harder to see them or be happy about them when the data is kind of ambiguous. So I'm following the example of some other Gladers here and going to start a log here, in hopes I can keep track of my progress and set goals to reach for. In the past all I've really done is run after work, but now I'd like to follow a more diverse regiment and incorporate more strength-building and toning exercise. I've kept my weight pretty much about the same by eating fairly healthy, but I can tell I've slipped a bit in the last couple months. I've got a set of barbells at my room, as well as a weight-lifting bench, but I'm going to purchase a membership to the town gym / community centre. I'm also going to continue running, but throw in some walking and maybe swimming into the mix when the lakes thaw / warm up hehe. I'm in Pickle Lake right now so I don't have much equipment to find my starting points, but I'm just going to try and list what I can and fill in the rest as I'm able.

Is there any other tools or equipment you guys think might be useful? I'm going to look into some sort of GPS distance tracking app for my Blackberry, itd be much nicer to know just how far I do run exactly. Wish me luck!


Stats as of March 23, 2011
-165lbs nekkid @ 5'11"
-XX KM/H average pace
-35lbs arm curl
-XXlbs chest press
-XX pushups
-XX situps



Goals
-10k run in under an hour by July 31, 2011
-increase chest and arm muscle mass
-work on my legs and lower body actually this time
-reduce my little spare tire around the mid-section

We're damn near the same build it seems. I'll be keeping an eye on your progress and workouts

Will do. Are you actively working out now? Going to start soon?


March 23, 2011

Just got back from a walk of 50 minutes, but it was mostly out on the back trails in the woods in the snow, so it was a bit tougher than walking on a road hehe. Great night for a stroll; clear, calm and just the right amount of cold.

I'll be getting my workout stuff tomorrow so I'll probably start on Friday or Saturday.

March 24, 2011
-walked the 35 mins or so home from work today. Across the lake and then through the back trails. Fun, but a bit chilly out on the open lake heh. Surprisingly sweaty when I got back.

*tap tap*

where is the nekkid before pic so we have a point of reference to critique your progress?

_________________


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...Live as if you'll die tomorrow

Vivere Senza Rimpianti

check your email tonight


March 25, 2011
-went out on the snowmobile for about 4.5 hrs today. Now before you say, "that isnt a work out!", I will say that in addition to riding on just the groomed trails, we were out in the powder on lakes and in a gravel pit. Controlling the sled in those deep snow conditions and doing sharp turns in them requires a lot more work than you would think! Plus you get stuck every now and then and have to dig yourself out by shoveling a shitload of snow with your hands . I am extremely sore all over and I was sweating profusely all through the day haha.

It's not the 45 mins jog I was planning on, but I'll take it!

March 27, 2011
-felt like I caught something in my lungs when I woke up for work Saturday morning, so I took the day off and went easy today. 40 min walk out in back woods again.

nasty cold finally gone and unexpectedly got the day off work, so made the best of it

April 4, 2011
-1h 15mins of running and walking, bout 60/40 in favour of walking
-30 lbs, 3x8 of standing arm curls
-25lbs, 3x8-7-6 seated shoulder press
-20 pushups
-25 crunches

forgot to update this. I'm in Pickle Lake so there isn't much to do besides run.

April 22, 2011
-45 min jog, 15 min walk.

April 25, 2011
-35 min walk home from work

May 8, 2011
-90 min walk

May 9, 2011
-45 min run around trails! finally starting to get back into running

May 10, 2011

finally made my way to the town rec centre and picked up a year long gym membership

-15 mins on the running track to warm up
-Standing Arm Curls 35lbs 10 x 8 x 6
-Bench Press 35lbs x 10 x 8 x 6
-Seated Shoulder Press 25lbs x 8 x 6 x 6 (I tried this one seated on one of those gym balls, and it was a lot harder! great core work though)
-Bent Over Back Row -35lbs x 10 x 10 x 10
-Chin Ups 3 (I was pretty gassed by this point so thats all I could muster )

May 12, 2011
-15 min warm up on the treadmill
-Tricep Kickback 35lbs x 8 x 6 x 4
-Shoulder Upright Row 35lbs 8 x 8 x 6
-Chest Fly Press (mahcine) 70lbs 10 x 8 x 8
-Side Pull Up things (not sure what theyre called. works your core) 20 x 10
-Leg Curl (machine) 60lbs 10 x 8
-Standing Bicep Curl 35lbs 8 x 8 x 6

May 15, 2011
-today was a cardio day and it was awesome! After work I met up with 2 friends at the rec centre and we alternated playing squash for 90 mins, what a great workout! First time playing and I love it. Then we played some 2 on 1 floor hockey for 20 mins or so to cool down.

May 16, 2011
-played tennis for a good 90 mins with the those same 2 friends, great fun and a good sweat going

May 18, 2011
repeated my first routine from before, small changes, some gains some losses
-walked to the gym, 20 mins
-Standing Arm Curls 35lbs 8 x 7 x 6
-Bench Press 35lbs x 10 x 8 x 6
-Seated Shoulder Press (on gym ball) 25lbs x 8 x 7 x 6
-Bent Over Back Row 40lbs x 10 x 10 x 10
-walked 20 mins back home for cooldown

May 20, 2011
-meant to get out for a jog today but just to busy with helping my friends plan and run their wedding social for tomorrow. Did end up walking around town for over an hour picking up stuff and running errands, so thats something!

May 25, 2011
-45 min jog. I tried to up the intensity a bit by throwing some sprints in there every couple of minutes.
got back to the house and just did some random weights. Don't have a full set at home, just a couple dumbells with removable weight discs.
-Standing Arm Curl (arms) 30lbs 8 x 7 x 6
-Standing Upright Row (shoulders) 25lbs 10 x 8 x 6

been out of town since Friday...

May 26, 2011
-squash for about 90 mins with the same guys. However a new guy joined us, who was very very good at squash. It was nearly as much this time to play

May 28, 2011
-walked for about 75 mins. I was in the city for the weekend taking one of those motorcycle safety beginner course things, and I dumped the bike on my bad ankle pretty hardcore one time haha, so she was rather sore. I thought going for a walk would loosen it up but I was wrong! She was sore watching the tv that night haha.

May 29, 2011
-ankle was fine that night! And I was locked out of my friends house whom I was staying with so I did not have access to my runners, so yet again I went for another 90 min walk or so on a trail around a lake in town. Was great!

May 30, 2011
-guess what, more walking haha. About 30 mins and then played beach volleyball for another 30 mins, which was a lot more active than I expected. Some friends and co-workers and I joined a league for the summer.

hoping to hit the gym to do some weights tomorrow

June 2, 2011
Group 1 of weights
-Standing Arm Curl 35lbs 7 x 6 x 5
-Laying Bench Press 35lbs 8 x 8 x 6
-Shoulder Raise on Ball 25lbs 9 x 8 x 7
-Bent Over Back Row 40lbs 10 x 10 x 10
-played some tennis with a friend for about an 75 mins afterwards


took a little bit of an unintended break for that week, little bit of work being busy and a bunch of social happennings taking up my time

June 9, 2011
-walked 20 mins to the gym
-12 mins on an elliptical
Group 2 of weights
-Tricep Kickback 30lbs 10 x 8 x 8
-Shoulder Upright Row 30 10 x 8 x 8
-Chest Fly Press (machine) 80lbs 15 x 10 x 6
-Side Pull Up 24 x 20
-Leg Press (machine) 180lbs 12 x 10
-walked home 20 mins

June 12, 2011
-went kayaking out on the lake for almost 2 hours...oh man, what a shoulder workout. It was so much fun though! We found a little beach and docked for a bit and had a quick swim. The wind was minimal all day so we were able to go out into the middle of the lake, was so amazing! Then golfed 9 holes, and walked it without drinking any beers, so I'll count that as low-impact hehe

June 13, 2011
-35 min run, but she was a good 25 degrees outside and I kept the pace pretty quick so I think she was a good workout.
-afterwards, beach volleyball with the team. again, another low-impact work out I guess, had a good sweat going at the end though!